Category: Richmond, VA

  • Heart Break Ridge

    11 would-be winter warriors beat the sun to witness the frozen landscape of heart break this morning. A humbling experience of Faith, Fitness and Fellowship at its best. We were reminded of how blessed each and every one of us are to have the physical and mental fortitude to brave the elements together. 

    I’m glad I had my winter shorts on! 

    1/4 mile mosey around the ice track for a frozen COP at the 50. 

    Dead Man hang

    Don Quixote

    Ukrainian Soldiers

    Copper Head Squats

    Merkins

    LBC’s

    Scissor Kicks

    Mosey to the pull up bars for a 3 round Merkin/wall crawl with 15 pull ups each.

    *Pig Skin lost his grip on the Icy bar and went down, but was back up in a flash.

    I want to be like that guy when I grow up!

    Mosey to the front of school to picnic tables for a triple check.

    20 Dips, 20 Merkins, 10/10 on each leg squats.

    Mosey to right side of school for another triple check.

    Head, Knees and toes.

    WW2

    Timer to run to end of over hang walkway.

    Mosey entire length of walkway in a bear crawl.

    Mosey back with walking squats. 

    Final Mosey back to the parking lot with a quick admiring appreciation of the fire house Christmas lights. 

    Final circle of Merkin for the remaining few minutes until time was called. 

    No Prayer Requests at this time. 

    Pig Skins announcement was to invite us all to Fire House Subs for lunch. 

    The Hand Shake did us the honor of closing in a very inspiring prayer. 

  • Kotters Don’t Like Owls Either

    Sixteen spiderlings gathered on campus, wondering if there was still time to sign up for F3 secret Santa. The route was tried and true… Spider Run’s version of Grooooooooove.

    The Route

    • Through the bat cave, across the bridge, and head upriver
    • 4s turn around at Rivercrest (a little heavy)
    • 5s turn around at Cherokee (a little heavy)
    • 6s go up Rustic, left on Oakleaf, left on Elm, left on Hickory, back down to the river

    Numbers, names, announcements, YHC took us out.

    Moleskin

    Apparently every time Shakedown comes back from an extended Spider Run break, he walks into intervals. Sorry to disappoint today! As Pucker said it, it’s about as flat as you can get at Spider Run.

    Welcome back to Moon Pie after a one year hiatus. Turns out he came back out because he found running by himself near St. Chris to be too scary for him. An owl dive bombed him a few weeks back and he just knew he needed to find a group to run with. Never fear Moon Pie, the owls clearly are scared of us!

    Everyone loves running across the river. The traffic was loud and plentiful today, otherwise it was an enjoyable run. Thanks to all you guys for showing up every week, even if it’s becoming arctic-like.

    Announcements

    • Last day to sign up for F3 secret santa is today
    • 12 days of xmas at No Toll next Tuesday. Let’s try to do something special at Spider Run next Tuesday to honor the tradition. Sign up!
    • Watch out for those potholes on Hickory!

  • What Kind of Pattern is This?

    Six highly motivated kettlebellers melted the parking lot ice today at the OHES with a little hot potato. Here’s what went down.

    Warmarama- Helicopters, jazzercise, SSH, Don Quixote, dead man hang, merkins, LBCs

    COP 1- Warby. Triple check standing front press, pullover WW2, timer did 20 lunge to squats

    COP 2- Vagabond. Stacked a “pattern” of 20 rep exercises around the bus loop. Swings, farmers carry to next point. Swings, overhead presses, farmers carry to next point. Swings, overhead presses, teapots, farmers carry. Swings, overhead presses, teapots, lawn mowers, 3 burpees, farmers carry. Swings, overhead presses, teapots, lawn mowers, curls, 5 burpees, farmers carry. Swings, overhead presses, teapots, lawn mowers, curls, skull crushers, 6 burpees to end. Healthy mumble chatter throughout.

    COP 3- McGruff. triple check. Timer, partner up with leg throws.

    Time called, names, announcements, Vagabond took us out in prayer.

  • Triple Check Yo Self Before You Wreck Yo Self

    YHC woke up, saw the snow, and decided not to leave the level of moistness to chance.

    Mosey to the covered walkway

    COP

    • Dead Man Hang
    • Good Mornings
    • Don Quixotes
    • Ukranian Soldiers
    • Helicopters
    • Copperhead Squats
    • Merkins
    • Plank-o-rama
    • LBCs
    • WWIIs

    Triple Check 1 – Merkins, Bulgarian Squats, Bernie Up and Back Twice

    Triple Check 2 – Dips, Toe Taps, Bearcrawl

    Triple Check 3 – BTTW, Wall Sit, Run plus 5 Burpees

    Triple Check 4 – Freddie Mercurys, Heels to Heaven, Lunge

    Mary

    • LBC-o-rama (Multiple variations x 15)

    Numberama, Nameorama, COT

    MOLESKIN

    YHC was pleasantly surprised to find snow this morning, but a quick survey of the AO revealed it was mostly a slippery and muddy swamp with a dusting of the white stuff on top.  Executive Decision was to save the fun for another day and stay dry.  Senor Frog and Pigkin did not protest.  Creativity was at an all time low.

    ANNOUNCEMENTS

    Shoe Drive

    WestHoe 2nd F Lunch tomorrow Noon Firehouse Subs

    Secret Santa

  • Over the river and through the woods

    6 locals, a semi-local, and 2 NOJ’ers gathered for this weeks events at The Alamo

    Handshake Q – SOP in the parking lot then long mosey around the neighborhood. Handshake Burpee-along. 15 Burpees total, but YHC starts with 3 while the group does a different exercises and Wildcat starts when YHC got to 3 and so on. Round 2 – HRM’s, Rough 3 – Suzanne Somers

    Wander to mailboxes and run 2 mailboxes and then Bearcrawl back. Do that to the top of the hill

    Upchuck Q – mosey back to the parking lot for a Partner Triple Dora. Each partner does 50 Merkins, then as a group do 200 Squats and 300 SSH’s. P1 Runs to fence and back while P2 and P3 do Merkins. When P1 returns the Throuple does MenegeMerkin’s.

    Mosey to far side of parking lot. 10 Snow Angels, 20 Donkey Kicks, 30? and go back down. Round 2 – 10 Inverted Snow Angels, 20 Monkey Humpers, 30 Jump Squats and go back down.

    3 Minutes of Mary

    Announcements – Last day to sign of for Secret Santa. Secret Santa will be hosted at Rosie’s 12 Days of Christmas on Tuesday, December 19th at No Toll. Faceplant will be doing his Quinquennial Dogpile VQ this Saturday, 12/16.

    Moleskin – YHC was definitely surprised to see snow this morning, let alone big fat flakes and accumulation on the road and he was leaving his home. Luckily YHC had the Q so it made it harder to farstsack. It turned out to be a pretty solid morning and a great crew to be with. Thanks again to Warby for letting us take the Q!

  • Snow Way!!

    What a way to start the day — wake up to a winter wonderland, but no snow day. Oh well, it’s still pretty.

    COP — IW, Helicopters, Cherry Pickers, a few other things

    Combos
    Monkey Jumpers — 10 monkey humpers, then jump to the next parking lot line 10 of these
    SSH Hops — 10 SSH, then single leg hop to next line 10 of theses as well
    Alabama prom date gets a bad case of the crabs — 10 APD’s, then 10 crabcakes, then crabwalk to next line (10 of these)

    Doracide
    100 merkins
    150 squats
    200 IJR

    CMIYC
    one person bernie sanders, other does 5 merkins and then catches up and switches
    all the way around the bus loop

    Back to the Flag for some stretching, names, numbers, announcements, prayers

    And on the way home ad 2 hour delay is called for Hanover — thank you Beaverdam!

    Opus out.

  • DaPile Gets Invaded

    We opened up Saturday’s beatdown with a slow mosey to our (often) usual gathering point near Atlee high school’s cafeteria doors, but thought better of it since the entrance,  it seems, was being used for an influx of uber brains, for what appeared to be a science fair. I actually wished we could have crash the party to check out this action. It’s always fun seeing young super minds do what they do best, but I digress. We then moseyed to a less populated part of the parking lot and proceeded with a Karate-based full body stretching and limbering routine that included sets of helicopters, Don Quixotes, LBC‘s, and flutter kicks, we then moseyed to the basketball courts to begin a game of four corners as follows: 20 squats, 20 stationary lunges, 20 side straddle hops, and 20 Merkins while keeping up with Bernie Sanders in between stations. Five beasts crushed five rounds. We then moseyed to the bus loop side of Atlee high school, where we set up a five station beatdown as follows: Squats, bench step-ups, wall sit, and tricep dips with an outer bus loop trot as the timer and final station. After each man visited each station, we then did a Native American run, with a Burpee for extra credit, back to our starting point. Wait, kids our fun didn’t end there. We then proceeded to perform a gut buster with LBC’s, Alabama prom dates, vertical flutter kicks, horizontal flutter kicks, and some Jane Fonda leg lifts. We cooled down with some stretches and reunited with a couple of interval runners who I can only assume were running from a bank heist gone wrong. name-arama, numberama, announcements, and opus prayed us out.

  • Coliseum Downrange – early 12 days of Christmas

    Mosey. COP.  SSH, DQ, Arm Circles, seal claps, markins, WW2. Mosey to thang

    The thang
    12 days of Christmas. Accumulating

    1. Sprint
    2. Burpees
    3. Pull up
    4. Big Boy crunch
    5. Merkin
    6. Iron mike
    7. hanging knee up
    8. LT Dan
    9. flutter kicks
    10. Lunge walk
    11. Jump squat
    12. Side straddle hop

    NMS – great to hang out with the boys in Boston. They keep coffee warm in a pot outside while we workout.  Thanks for the ride Alka Seltzer!

  • Line in the sky

    YHC pulled into The Creek with the PAX waiting. I decided to take the Q because I didn’t want a Mustang beatdown.

    A couple of triple checks and a four corners did the trick.

  • Rainy Return

    It was a rainy return for YHC after 2 weeks of not posting. Corned beef decided to join the fun. Since it was raining we took the beatdown to the overhead shelters by the bus loop.

    The PAX decided to do a 5x5x5 workout. 5 exercises, 5 sets, 5 reps each. Rinse and repeat.